August 30, 2021 – Week 7, Day 1

Mobility Prep
 
Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme)
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3

One Arm Half Kneeling Landmine Presses (3 seconds negatives)
+25x5/5
+55x5/5
+85x5/5
+115x6/7
+115x7/6
+90x12/12
+90x12/12

Paused Half Kneeling Single Arm Band Pulldowns (3 seconds holds)
sb+mmbx12/12
sb+mmbx12/12
sb+mmbx12/12
sb+mmbx17/17

Paused Behind the Neck Strict Presses (5 seconds holds)/Paused Incline Bench Dumbbell Cuban Rotations (3 seconds holds)
50x10/10’sx10
50x10/10’sx10
50x10/10’sx10

Supinated Band Front Raises
mmb’s+µb’sx20
mmb’s+µb’sx20
mmb’s+µb’sx20

Banded Pec Flyes
ab’s+mb’sx15
ab’s+mb’sx15
ab’s+mb’sx15

Single Arm Band Triceps Pressdowns
lb+mmbx20/20
lb+mmbx20/20
lb+mmbx20/20
lb+mmbx20/20

Stretching

Comments: Cleared to use both arms again but not exactly given instruction. Do as tolerated. So that unfortunately means that I have to do my own assessment of things. Knowing at least that the tightness in the forearm in scar tissue helps get a mental block out of the way. I know my wrist can handle stuff it wrapped up tight or using the wrist brace. With getting that information late in the week, kind of hard to get enough time to truly modify and adjust training. Stuff already setup for the injury training as it has been for the past few weeks. I’d like to get back to normal training but probably for the best that I do what I can to see where my arm stands. I am still in a bit of a state of flux with my plans going into 2022 but starting to sharpen and focus my attentions. Hopefully I will have it all figured out this week so I at least have a percent of a plan going forward after this contest. I want to see how this week and next go with my arm before deciding on October show (not about competing but about staying in pro or dropping down to open). Again, I added my own stuff to warm-up (foam rolling, PNF stretching). I also did some movement prep stuff with the wall slides, TKE step-ups and push up position planks (knuckles). Circus dumbbell to start things off. Really light for 7x3. I did this weight for both arms. Left arm I just needed to choke the crap out of my wrist with a wrist wrap. I didn’t intend to do these as one big set (one side then the other and continuous) but it just seemed like the right thing. I got more confident and automatic as I went on these. Left side was definitely a little slow at the start as far as feeling comfortable and having that crisp lockout but that seemed to go away after a few reps and sets. I was kind of pleased with myself that I was able to increase my pace rather than decrease as I went and it was all nonstop. Good conditioning. Into the garage for the rest of the day. I hadn’t exactly set things up as I was seeing if any modifications were going to be made for the training. There were none so on with the workout. Landmine pressing again. Plan was +115lbs for 2x6 and then +90 for rep sets. 3ct eccentrics on these.  I figured I’d try to match those with the left arm. I was able to somewhat keep up with my recovering side. Some stuff has maintained and other stuff has deconditioned. Only been doing the empty setup for the injured side the past two weeks. It feels slightly different on that side. The eccentric stuff was what sapped that side. Actually seemed like my right side was about the same that first set but then I realized I miscounted and did an extra rep. I decided on the second set to push it on the left to match that so that reps evened out. Right side had awoken after the first set and it was noticeably easier as far as control. Last set was to be AMRAP with 1-2RIR. I figured I’d try to push max with detrained side and then just match that with right. 12 seemed the limit for today after attempting a 13th rep. Next up was the single arm lat pulls while kneeling with holds. 3x12 and then max rep set. I realized I was going to be a bit behind having both sides working hard on the pressing stuff this workout. Trying to think that I’m training the fingal fingers on the landmine presses and truck pull on these lat pulls. Perhaps the fact that it wasn’t just straight sets made these easier for me this week. Not so monotonous. Trying to pull with authority. Super set of the little shoulder muscles. 5lbs added to the barbell for the BTN stuff. Keeping the weight the same on the rotations. These exercises get tough quick, especially paired together like this. Then bands for the rest of the workout. I think I thought that even with controlling the bands last week on the raises and flyes that it wasn’t going to be enough today. Adding band tension to both made them super tough. Left shoulder was noticeably fatiguing behind the right at this point. Normally it isn’t stressed much until this point in the workout. So not super satisfied with how the raises went with the increased tension. Left shoulder tight and sore. Pec flyes also felt tougher but I did increase the tension a good bit. It’s always a little tricky to figure out start on these and get the balance. Triceps I left the same tension as I have been. This was more to put the left side through the ringer. It was not used to the this kind of tension since most I’ve allowed was a mini band. It’s challenging for the right arm (which has been my lagging arm for triceps before the injury). The wrist brace didn’t provide enough support for this kind of band tension to keep my wrist from moving in a way that was still tender so ended up wrapping wrist wrap for these. This was very tough for my left arm but I got the reps done eventually. Tough for the left side but it is used to this. Put some of the stuff away but left other stuff out for tomorrow’s workout with how late it was. I just wanted to eat my pot roast. Stretched after dinner.